# SHINE.: What 37 Days of Consistent Transformation Achieve

> SHINE. combines SWEAT. and STEEL. into a 37-day transformation. What is really different at the end, physiologically and mentally.

37 days. Not a round number, not a marketing promise, simply the combined duration of Phase 1 (7 days) and Phase 2 (30 days). Scientifically long enough to produce measurable physiological and mental changes.

## The complete physiological journey

**Week 1 (SWEAT.):** Reset. Glycogen depleted, fat burning initiated. **Weeks 2-3:** Training intensifies, type-based nutrition stabilizes. **Weeks 4-5:** Energy is high, results become more visible by the day. **Week 6:** Completion and integration.

The **WOO® White Box** (Phase 1) and **[WOO® Intermediate Box](/en/shop/woo-intermediate-box)** (Phase 2) protocol accompanies both phases. Available in our shop.

## What is different after 37 days

**Physically:** Fat mass down 3 to 8 kg, waist circumference down 4 to 10 cm, muscles more defined.

**Mentally:** Hunger signal recalibration, nutritional competence and self-efficacy. "I saw 37 days through to the end" carries over into other areas of life.

## Frequently asked questions

**What comes after SHINE.?**
Many start the next cycle or move on to the Advanced Challenge (49 days, Body Type Analysis).

**What if I miss a day?**
Keep going. Consistency over 37 days beats perfection on 36.

**How does SHINE. differ from the Advanced Challenge?**
SHINE. is for everyone, with no prerequisites. The Advanced Challenge is fully individualized with a Body Type Analysis.

## Sources

Lally C et al. (2010), European Journal of Social Psychology - How habits are formed.
Bandura A (1977) - Social Learning Theory: self-efficacy.
Hall KD et al. (2012), American Journal of Clinical Nutrition - Quantification of energy imbalance effects.
Barakat C et al. (2020), Strength and Conditioning Journal - Body Recomposition.

*Start SHINE. - SWEAT. + STEEL. as a complete package. Available in our shop.*